How To Plan Your Gym Workout In 5 Steps

If you have not got much experience of training within the gym environment then walking into the gym may be daunting and overwhelming.

A lot of these worries can be dispelled with the correct information and guidance and of course, a bit of inner strength to get started.

When programming for clients, I almost always use this method no matter what the goals are of the individual.

It is the most effective and safest form of training for fat loss/muscle gain plans.

The only time I would not use this protocol is for cardiovascular fitness and for more experienced lifters, who require more variety and specific training.

But as a general rule, this is the simplest method to programme for yourself and effectively work towards your goals.

Programming Resistance Training:

1. Warm up – 5/10 min (Preparation stage)

2. Compound/Complex movements (Large/Multiple muscle groups)

3. Isolation/Isometric (Singular muscle exercises)

4. Core/Stability (Increasing ROM’s and balance)

5. Cool down (5 min)

By following these 5 methods, there are endless amounts of exercises available for you to include within your programmes.

You can find programmes I have written at that you can download and take away.

This routine of training allows you to train the large muscle groups first which require the most oxygen and will need more effort to complete.

The most common examples of compound exercises are squats, chest press, deadlift, military press and lat pull downs.

Isolation exercises can then be completed which will not require as much effort and can be done as secondary exercises. These include bicep curls, leg extensions, calf raise, and tricep push downs.

As you get older, one of the most important parts of health is balance and stability for longevity.

These type of exercises include balancing exercises, planks, knee strengthening and hip strengthening exercises all of which are important to maintain mobility.

A scheduled cool down is not something I would say is vital for the average person.

I would personally recommend just walking around the house for a few minutes or a walk back to your car before sitting down and being stationary again will suffice.

These steps will work with almost every type of resistance programming in the gym.

You just need to figure out what exercises to do.

You can find more information, posts, training programmes and training tips on my website.

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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